1

Introductory Message
For the facilitator:
This module was collaboratively designed, developed and evaluated by the
Development and Quality Assurance Teams of SDO TAPAT to assist you in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:
This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with
it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you
are not alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

Let’s Learn
The learner assesses physical activity, exercise, and eating habits .

2
 Let’s Try
Analyze the terms described/asked for in the following questions. Look
for your answers from the pool of words below. Write the number of the
question on the blank before every word or set of words.

QUESTIONS:
1. These are variables that might lead you to having sedentary and/or
non-communicable diseases
2. BMI stands for ______________
3. One should become ________________ to reduce risks of diseases
4. This refers to the way a person lives
5. ________________ refers to the energy one gets from food
6. BMI is normal if it ranges from ______________
7. This happens when one consumes more than what he expends
8. ____________________ is affected by food intake and choice of physical
activities
9. _________________ happens when a person expends more energy than
what he consumes
10. Refers to energy one spends during physical activities

Your score…
8-10 points YOU’RE GREAT!
5-7 points YOU DID A GOOD JOB
4 points and below YOU CAN DO BETTER NEXT TIME

3
Lesson
LIFESTYLE AND WEIGHT
1 MANAGEMENT

Let’s Recall
Analyze the following pictures and answer the questions that follow.

What do the pictures present?

____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
If these pictures present unhealthy lifestyle or risk factors, what does “Risk
factors” mean?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

Note: Your teacher will check your answers. Content (5 points) and clarity of
your ideas (5 points) are the keys to be checked in each answer. Just analyze
the pictures and consider the term “risk”. Try to earn a perfect 20 points. You
can do it!

Let’s Explore
The things we do every day contribute a lot to our health. Whether you
spend most of your time on watching TV, scrolling social media sites on your
phone or you spend your time on moderate to vigorous physical activities,
greatly influence your health.

4
 Have you ever listed down the food you eat or the things you do on
everyday basis? How often do you exercise? Do you walk from home to
school? Do you participate in the household chores? These things have great
effect on your health; thus, it is always advised that you participate in what
we call ACTIVE RECREATION.

Let’s Dig In
Examine the following bullet targets. Analyze and match the bullets that
should be used in each bullet target.
Clue in matching the bullets: Bullet target number 2 should be every one’s
goal. How could bullet target numbers 1 and 3 be like number 2? How could
bullet target number 2 maintain its appearance?

5
EXCELLENT 13-15 points
VERY GOOD 10-12 points
GOOD 7-9 points
NEEDS TO LEARN MORE 6 and below

Let’s Remember
Here’s what you need to know!

Lifestyle refers to someone’s way of living or the way in which a

person lives.
Lifestyle includes mainly the following:
• Physical activities
• Eating habits
• Sleeping habits
• Hygiene
Major risk factors (variables that cause diseases) to one’s health are:
• Obesity
• Intake of fatty foods
• Smoking
• Drinking alcohol
• Stress
These risk factors lead to the development of non-communicable
diseases such as (1) Cardiovascular diseases, (2) Diabetes, (3) Cancer,
and (4) Respiratory or pulmonary diseases.

Weight Management
Weight is a result of metabolic responses of your body to your food
intake, energy expenditure, and physiological processes.
Energy expenditure is the amount of energy you spend through
physical activity.
Energy consumption is the amount of energy you take in through food.

Simple formula:
Weight Gain: Energy consumed > Energy expended
Weight Loss: Energy expended > Energy consumed
Weight Maintenance: Energy expended = Energy consumed
Take note of your Body Mass Index (BMI)
BMI (Body Mass Index) is rough measure of body composition that is
useful for classifying the health risks of body weight.
Formula for BMI: Weight or kilograms (kg)
Height2 meter2 (m2)
Classification BMI
Underweight Below 18.5
Normal 18.5-24.9
Overweight 25-29.9
Obese I 30-34.9
Obese II 35-39.9
Extremely Obese 40 nd above

6
 Let's Apply
I. Fill in the chart with correct details. (15 points)

Examples of Active Important formula for Your BMI and

Recreational Weight Management recommended Weight
Activities that could Management formula
be done
1. Weight Maintenance (3 points)
(2 points)

2. _______________________

1. Weight Loss
(2 points)

2. _______________________

1. Weight Gain
(2 points)

_______________________
2.

II. Fill in the chart with the DO’s and DON’Ts of having a healthy lifestyle. Write
three (3) items in every category. (24 points + 1 BONUS point)

DON’Ts DO’s
PHYSICAL ACTIVITIES 1. 1.

2. 2.

3. 3.

EATING HABITS 1. 1.

2. 2.

7
 3. 3.

SLEEPING HABITS 1. 1.

2. 2.

3. 3.

HYGIENE 1. 1.

2. 2.

3. 3.

Consider the following in answering:

• Are your ideas precise or specific?
• Did you present your ideas clearly? Are they understandable?
• Are they realistic? Are these really attainable in everyday living?

Let’s Evaluate
Answer the following questions to check your understanding of the topics
discussed. Write your answers inside the clouds.

8
Your score…
8-10 points GREAT! YOU SURELY UNDERSTAND THE LESSON
5-7 points YOU DID A GOOD JOB
4 points and below IT’S OKAY BUT TRY TO READ THE LESSON AGAIN

References
• Department of Education (2015). Physical Education and Health
Learner’s Material Grade 10. Vibal Group Inc.

• Department of Education (*). Physical Education and Health Learner’s

Material Grade 9. *For Training Purposes only

• Zeratsky, K. (2017). What’s a good way to gain weight if you’re

underweight? https://www.mayoclinic.org/healthy-lifestyle/nutrition-
and-healthy-eating/expert-answers/underweight/faq-2005842

• US National Institute on Aging (2019). Maintaining a Healthy Weight.

https://www.nia.nih.gov/health/maintaining-healthy-weight

• Gavin, M. (2016). 5 Ways to Reach a Healthy Weight.

https://kidshealth.org/en/teens/weight-tips.html

• Bjarnadottir, A. (2017). 30 Ways to Lose Weight Naturally.

https://www.healthline.com/nutrition/30-ways-to-lose-weight-
naturally#section26

• Gunnars, K. (2020). How to Lose Weight Fast: 3 Simple Steps Based on

Science. https://www.healthline.com/nutrition/how-to-lose-weight-as-
fast-as-possible#2.-Eat-protein,-fat,-and-vegetables

• Ministry of Education- Government of Manitoba, Canada (2012). Grade

11 Active Healthy Lifestyles: Physical Education/Health Education (30F):
A Course for Independent Study.
https://www.edu.gov.mb.ca/k12/dl/iso/previews/gr11_pehe.pdf

• Ministry of Education, Skills, and Training-Province of Columbia (1997).

Physical Education 11 and 12.
https://www2.gov.bc.ca/assets/gov/education/kindergarten-to-grade-
12/teach/pdfs/curriculum/physicaleducation/1997pe1112.pdf

9
 Development Team of the Module
Writers: EVANGELINE LOBO, HERNANDEZ, LUCERO, ALBAO
Editors: JOHN REY C. AMANO
Content Evaluator: JOHN REY AMANO & MELANIE M. VALEZA
Language Evaluator: GLADYS XZIERA D. RAMOS
Reviewers:
Illustrator: Amapola C. Espos
Layout Artist: Camille Jewel L. Garcia
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS-MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig city and Pateros Upper Bicutan Taguig City

Telefax: 8384251

Email Address: sdo.tapat@deped.gov.ph

10